Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 7 days ending Feb 20, 2017:

activity	#	time	miles		km		+m
Running	13	6:08:29	54.6	(6:45)	87.87	(4:12)	426
Orienteering	3	1:07:48	11.9	(5:42)	19.15	(3:32)
Gym	1	30:00
Total	15	7:46:17	66.5		107.02		426

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Monday Feb 20, 2017 #

Gym 30:00 [3]

11 AM

Running 20:00 [2] 4.41 km (4:32 / km) +50m 4:18 / km
shoes: Nike Zoom Vomero 11

Big sleep so late pre breakfast

5 PM

Running 50:00 [3] 13.11 km (3:49 / km) +102m 3:40 / km
shoes: Nike Zoom Vomero 11

Ring road 50 at a Razy pace.

Sunday Feb 19, 2017 #

10 AM

Running 1:10:00 [3] 18.15 km (3:51 / km) +100m 3:45 / km
shoes: Nike Zoom Vomero 11

Pre-Breakfast Armagh Raz out and back on the main road to Belfast. A bit sketchy on the hard shoulder but the raz must be completed. Right time for another taper week into the nationals, then Trafford and then I can finally relax after intercounties. Buzzed after my 5km where I had a sore throat so hope nationals can go even better.

Saturday Feb 18, 2017 #

Running warm up/down 47:30 [3] 11.5 km (4:08 / km)
shoes: Nike Zoom Vomero 11

Warm up and down

Orienteering 25:00 [3] 9.0 km (2:47 / km)
shoes: Adidas Takumi Sen 3

Both sprint races in Armagh. I've just forgotten how to orienteer. All composure gone, not taking my time, not checking my codes, taking stupid routechoices. Didn't help when the 5km started to sneak into my legs. Seriously fallen out of love with orienteering. A few big decisions to make with the season now, at the moment I'm just not enjoying the sport and if I'm not putting in the time to practise then I won't see any rewards from it. Due to this I don't see any point in continuing seriously this year, I'll turn up to events to see people and enjoy the social side. I'm therefore fully focusing on XC and track until I find a time where I want to orienteer again.

8 AM

Running 30:00 [2] 6.36 km (4:43 / km) +85m 4:25 / km
shoes: Nike Zoom Vomero 11

Morning 30. Miles to make up.

Friday Feb 17, 2017 #

Event: Armagh Sprint Weekend

11 AM

Running 19:16 [3] 4.29 km (4:29 / km)
shoes: Nike Zoom Vomero 11

Warm up

Orienteering 24:48 [3] 6.0 km (4:08 / km)
shoes: Nike Zoom Vomero 11

Easy o training

12 PM

Running 9:16 [2] 2.0 km (4:38 / km)
shoes: Nike Zoom Vomero 11

Warm down

6 PM

Running 13:48 [2] 2.75 km (5:01 / km)
shoes: Nike Zoom Vomero 11

Warm up

7 PM

Orienteering 18:00 [3] 4.15 km (4:20 / km)
shoes: Acceleritas 5 RB9X

Reaffirming my reasons for not carrying on with orienteering.

8 PM

Running 10:49 [2] 2.34 km (4:37 / km)
shoes: Nike Zoom Vomero 11

Warm down

Thursday Feb 16, 2017 #

8 AM

Running 20:00 [3] 4.4 km (4:33 / km)
shoes: Nike Zoom Vomero 11

Morning 20 pre Armagh. Course looking naughty, shape looking naughty.

7 PM

Running 19:16 [3] 4.23 km (4:33 / km) +33m 4:23 / km
shoes: Nike Zoom Vomero 11

Warm up

8 PM

Running 14:32 [5] 5.0 km (2:54 / km)
shoes: Adidas Takumi Sen 3

Armagh 5km

Great course. Race went off hard but I felt I remained sensible if not too cautious. Moved through on the second lap but found myself stuck leading a group and not really pushing on. Few boys came past me at this point and I stuck in with them then put the hammer down with 1.5km to go. So annoying to watch the clock ticking down in that last 100m but I'd have taken 14.32 if you'd have told me I'd run that before the race.

C • Wow 2

Running 14:02 [1] 2.25 km (6:14 / km)
shoes: Nike Zoom Vomero 11

Warm down

Tuesday Feb 14, 2017 #

5 PM

Running 30:00 [3] 7.08 km (4:14 / km) +56m 4:05 / km
shoes: Adidas Takumi Sen 3

10 min jog, 10 min tempo, 10 min jog and strides

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